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Develop all the muscles in your chest. Image Credit: nd3000/iStock/Getty Images Do you want the secret to developing a defined, enviable chest? It’s the underrated, but extremely essential, pectoralis minor muscle. This muscle is thin and flat; it lies underneath the larger pectoralis major, which consequently gets all the fanfare. Advertisement Swimmers have defined pecs largely because the simple front crawl stroke develops the pec minor. Bodybuilders and gym rats hammer their pec major in hopes of building a bigger chest, and this is a good technique....

Always check with your doctor to see if exercising with a hernia is safe. Image Credit: gilaxia/E+/GettyImages It might seem like nothing, but hernias can be dangerous if you don’t take care of them. They’re nothing like broken bones or sprained ligaments, and you probably don’t need to rush to the emergency room, but you shouldn’t push too hard at the gym if you have a hernia. Advertisement Different Types of Hernias When an organ or another tissue in the body pushes through the wall of a muscle or something else meant to contain it, you have a hernia, according to the Cleveland Clinic....

Breakfast cereals are converted to sugars after being eaten. Image Credit: Carol Yepes/Moment/GettyImages You may not think about it often, but all the food you eat is broken down into something smaller. Some foods turn into amino or fatty acids, while there are other foods that turn into sugar. But it’s not the white sugar you might put into your coffee. It’s glucose, a sugar your body uses for energy....

Gastric bypass surgery helped Shelby Villatoro lose more than 220 pounds. Image Credit: Shelby Villatoro/LIVESTRONG.com Creative She was a mere 22 years old, but Shelby Villatoro’s health — and her ability to enjoy life as a recent college grad and a newlywed — was deteriorating fast. Back pain and swollen ankles marred even simple, everyday activities. Advertisement The Floridian had consistently played sports as a child and teen, but despite that inclination toward an active lifestyle and several weight-loss attempts, she weighed 411 pounds....

A hand bike has many benefits. Image Credit: LWA/Dann Tardif/DigitalVision/GettyImages A hand bicycle workout may not burn many calories, but it has other benefits. Over time, it may increase your flexibility and range of motion while improving overall fitness. If you’re trying to get leaner, incorporate intervals into your routine or add other exercises to the mix. Advertisement Why Use an Arm Ergometer? The arm ergometer is widely used by physiotherapists and medical professionals worldwide....

You may notice your weight-training exercises getting easier within a few weeks, thanks to neural adaptation. Image Credit: Westend61/Westend61/GettyImages If you glance in the mirror after doing a set of push-ups or curling a set of weights, it might look like you managed to build muscle instantly. But that short-term pump is temporary, thanks to increased circulation in your muscles. Building permanent, measurable muscle gains takes a few weeks. Advertisement Tip You may notice your weight-training exercises getting easier within a few weeks, thanks to neural adaptation....

The interior of an open fridge. Image Credit: moodboard/moodboard/Getty Images Regardless of your initial body weight, a slow and steady weight-loss pace is usually best for long-term success, according to the Centers for Disease Control and Prevention. The CDC suggests a weight-loss rate of 1 to 2 pounds weekly. If you weigh 240 pounds and need to lose 115 pounds to reach your ideal, healthy body weight, however, a medically supervised rapid weight-loss program may be appropriate for you....

Fruit -- along with vegetables and milk -- provides a source of natural sugar. Sugar includes two main types: added sugar and naturally occurring sugar. Sugar is often added to processed foods such as baked goods, desserts, breakfast cereals, condiments, salad dressings and marinades. In contrast, sugar occurs naturally in fruit, vegetables and milk. Advertisement Basic Guidelines The United States Department of Agriculture makes no specific recommendation about the amount of natural sugar you should consume every day, but does provide guidelines about consuming sources of natural sugar – how much fruit, vegetables and dairy products you should include in your daily menu....

Walking 6 miles every day will help increase your calorie burn and provide an array of health benefits, too. Image Credit: VTT Studio/iStock/GettyImages For most of us, walking 6 miles every day is no small feat. This distance is not only challenging for your body but will also eat up quite a bit of time. Advertisement While walking 6 miles each day and following a weight-loss diet will probably help you lose weight, it may not be the most realistic (or healthy) option for you....

Boxing requires a lot of upper body stamina. Image Credit: Dangubic/iStock/Getty Images Boxers work tirelessly to be in the best possible shape. When they’re in the ring they need to be able to perform at peak physical condition, or they risk getting hit and losing their match. Some of the greatest boxers of all time incorporated push-ups into their workouts, including Floyd Mayweather, who was rumored to have done around 1,300 push-ups per day at one point in his career....

Phlegm while running can be caused by a number of reasons. Bringing some water on your run may be the solution. Image Credit: DjelicS/E+/GettyImages For beginner runners and seasoned athletes alike, running is hard enough as it is, but mix in some bad weather or, even worse, a phlegm-y throat, and even the easiest runs become impossible. Advertisement Coughing up mucus mid-run is no fun, and there are a few reasons why your body builds up extra phlegm, including dehydration, allergies, air quality and asthma....

references United States Environmental Protection Agency: "Composting At Home" Washington State University Whatcom County Extension: "Compost Fundamentals" The Spruce: "How to Make a Compost Bin Using a Plastic Storage Container" EarthEasy: "How to Compost in an Apartment" New York State Department of Environmental Conservation: "Home Composting" United States Environmental Protection Agency: "How to Create and Maintain an Indoor Worm Composting Bin" Oregon State University Extension Service: "Master Composting Program" Morning Chores: " Carbon to Nitrogen Compost Calculator: Create the Perfect Compost Pile" Cornell Waste Management Institute: "Cornell Composting" Environmental Defense Fund: "Methane: The other important greenhouse gas" University of California Division of Agriculture and Natural Resources: "University of California Division of Agriculture and Natural Resources" Composting benefits the environment and can help nourish the plants in your own backyard....

A plate of Alaskan cod fillet with vegetables and rice. Image Credit: John E. Kelly/Photolibrary/Getty Images Alaskan cod fillet is a healthy, mild and light dish that you can enjoy any time of the year. Better yet, preparing and cooking cod fillet is simple and quick. Rich in nutrients and protein, you can enjoy this fish in a variety of ways and with a range of seasonings, depending on your preferences....

Cooking dried beans instead of purchasing them canned gives you less sodium per serving, more flavor and better control over the texture of the finished beans. Cooking dried beans instead of purchasing them canned gives you less sodium per serving, more flavor and better control over the texture of the finished beans. However, you can cook chickpeas without soaking them first. Advertisement Most recipes call for dried beans to be soaked in cold water overnight before cooking....

Pork forms the basis for a hearty stew. Image Credit: martinturzak/iStock/Getty Images Cubed pork forms the basis for a quick meal. The cubes of pork, trimmed of fat and already in bite-sized pieces, cook fast and can be used in a variety of stews, stir-fries and other dishes. Cubed pork usually is cut from the loin – the leanest part of the pig. Combine the cubed pork with vegetables such as onions, peppers and tomatoes and season with salt and pepper and fresh herbs....

How to Do Hanging Leg Lifts at Home With No Equipment Image Credit: dobok/iStock/GettyImages You often see fit men and women hanging from the pull-up bar at the gym and lifting their legs up to their chest to train their six-pack. Hanging leg raises ARE an effective abdominal strengthening exercise. And, if you’re working out at home, your abdominal exercises do not have to be limited by a lack of equipment options....

To put on large amounts of muscle, you'll need to consume a lot of calories and protein, including eggs. Image Credit: tashka2000/iStock/Getty Images Athletes and those looking to add lean muscle mass need more protein than the average person, and experts say getting it through your diet is better than loading up on supplements. Get the scoop on the best foods to get 200 grams of protein a day, to keep your energy high and to increase strength....

Focus on regular exercise to help lose the fat. Image Credit: golero/E+/GettyImages If you have extra fat in your stomach, a situation that’s lovingly referred to as a “pot belly,” you may be looking for some ways to get rid of it. While there’s no surefire way to “spot reduce” or lose fat only in certain areas, there are some things that may help. Advertisement One of the things you can do is avoid high-carbohydrate foods that cause a pot belly and incorporate lots of healthy foods, like nonstarchy vegetables, that don't....

Getting thin fingers is possible if you follow a few simple steps. Image Credit: Pixland/Pixland/Getty Images Whether you’re reading a book, typing, doing household chores or gardening, you’re likely to look at your hands several times throughout the day. If your fingers are pudgier than you’d like, this can cause you angst from the time you wake up and see your digits shutting off the alarm clock to the time you return to bed, using the same plump pointers to set it again....

Two boxers are training. Image Credit: Jupiterimages/Stockbyte/Getty Images Amateur boxing is divided into four weight classes – featherweight, lightweight, middleweight and heavyweight. With the exception of heavyweight which has no limit, each class has a weight limit range. Determine which class you currently fit in, or wish to fit in, then move forward with training to prepare for the boxing event. Advertisement Step 1 Find a boxing gym. The difference between a regular gym and a boxing gym is that a boxing gym will provide the staff, coaches, sparring partners and training resources you need to become a competent amateur boxer....